Preheat the oven to 350F. Mix all of the ingredients together in a bowl, and then place inside a bread loaf pan that’s been sprayed with nonstick spray. Allow it to bake at 350F for 35 minutes. And that’s it! You can’t go wrong!

Plank to failure (your score will be the time elapsed that you’re able to sustain the plank); 2 minute rest

If you can hold for 60, hold 1 foot for 30 seconds, then switch for 30, alternate until fail 1 minute 25 seconds (only able to do 1 leg hold)

6-stage core test. Scoring for this test will be in 2 parts: the highest stage reached, and the number of reps achieved at that stage. No shoes, feet on the ground, no momentum

Stage 1: wrists to knees

Stage 2: elbows to knees

Stage 3: cross arms to waist, upper body to thighs

Stage 4: cross arms to shoulders, upper body to thighs

Stage 5: hands to ears, elbows in line with ears 3 sit ups

Stage 6: arms above head

PART 2The Yo-Yo Just barely missed the end of stage 3!

To perform the test you’ll need a measuring tape and 3 objects to use as ‘cones’ to mark the course. 20 metres = 65′-7″. Try to be as accurate as possible here. You’ll also need a means of playing the beep file – an mp3 player and headphones, or a portable stereo with speakers loud enough that you can hear them. A running track, gym, or school playground is a great place to run the test. Note! Be wary of using a soccer field unless you have cleats – grass can be slippery and you don’t want to pull something.

Important points! 1. You must be stationary at the start line before each shuttle run (no running starts). 2. The halfway beep is just for your info – it doesn’t matter if you’re early or late to that point. 3. You get one ‘freebie’ fault, if you misjudge the pace and miss crossing the finish line in time for the beep. After your second late finish your test is done. Your score is the stage you failed at. The lovely English bloke on the audio file for the test calls out the stage number after each beep, so it’s easy to know your score!

Here is the audio file for the Yo-Yo test. Right click on the link below and choose “save as” to download the file… Drop this onto an mp3 player and follow along to do your test.

Split Jumps [40 reps]: Put your right leg forward, and put your left knee on the ground behind you. Now, jump up, and switch legs. When the back knee touches the ground, jump again. Keep jumping continuously without resting until the set is complete.

Cross-Overs [60 seconds]: Get into the skating position (lower than skating position if you are an inliner). Put your left leg behind the right one as if you are just about to complete a cross over. Jump from the right leg to the left and finish by putting your right leg behind the left as if it was a reverse cross over. Keep your head up, don’t look at the ground, look straight ahead. Keep your hips straight and don’t twist. Get someone to watch you or practice in front of a mirror.

Sit Ups [20 reps]: Sit ups are always important as it’s your tummy that holds the top and bottom parts of your body together. Sit ups will help your back out in long races too. I find the best type of sit up that is easy on your back is a combination crunch and leg lift at the same time. These are hard and you won’t need to do hundreds of sit ups to get a good workout. Lie on your back. Put your hands behind your head for comfort but don’t pull on your neck or head. Lift your legs up so you look like your sitting on a chair. Cross your legs. Now, simultaneously lift your head up and pull your knees towards your body in a smooth slow motion. Then gently take your head back tot he floor and your legs back to the seated position.

Low Walk [60 seconds]: Put one foot forward and the other one back with your knee on the ground. Without standing up, slide the back foot forward as if you were walking very low. These are sometimes called duck walks ‘cos you look like a duck.

Side 2 side jumps [30 seconds]: Get into the skating position. Head up. Keep your body in the one position. Extend one leg to the position you would be in at the end of a push. In one movement, change legs to the other side. Your body should hardly move. This movement should be continuous. Don’t stop or stand up until the alarm goes off.